Calling all "Swoldiers".. Know your Row you yoked jokes!

[Vision]

On of the most neglected topics is back, aside from wheels..

So do you know your row?

Let's hear some of your back routines...

Recently I decided to revamp my back routine, not simply for the principle of "Change just to change", but rather incorp something that works and been proven from the cornfed monsters that brought us some of the best physiques to ever step on stage!

These are what we could call a basic moments, yet unseen or recognized in the text books!

Founded by Mr.Meadows are his infamous "LEVER" rows & other movements..

The one arm lever Bar row: (2 variations)

The 2 hand lever bar row: (I've used attachments also such as the neutral grip lat row/V bar, medium neutral grip lat bar

"Lats" but not least -

Trap bar row: (palms in with the design really helps you compress more and annihilate your lats the straight bar doesn't allow this)

The range of motion with these are GREAT..But take notice to his hip being propped, It's all about having the hip lower of the side you're not working..

These can be absolutely brutal, and I've noticed an improvement over the past several week!

This isn't my entire routine, but rather what I incorporated and what a huge difference..

Share some of your back routines..Let's hear it!

 

[Archer]

Start of with pull ups, my most hated exercise ever, just 3 sets BW to failure

Then deads, working up to one heavy set of 8 reps

Then 1 arm DB rows, 3 sets, 10-12 reps

Do some pull overs/skull crushers thingies, 3 sets, 12-15 reps

Finish off with some upright rows for the shoulders, 3 sets, 10-12 reps

Takes less than an hour, leaves me feeling pooped and accomplished lol

I have a separate day for arms/shoulders/calves, so no bicep curls after

 

[suppdude]

Start of with pull ups, my most hated exercise ever, just 3 sets BW to failure

Then deads, working up to one heavy set of 8 reps

Then 1 arm DB rows, 3 sets, 10-12 reps

Do some pull overs/skull crushers thingies, 3 sets, 12-15 reps

Finish off with some upright rows for the shoulders, 3 sets, 10-12 reps

Takes less than an hour, leaves me feeling pooped and accomplished lol

I have a separate day for arms/shoulders/calves, so no bicep curls after

Hate pull-ups? Interesting.

 

[Vision]

Start of with pull ups, my most hated exercise ever, just 3 sets BW to failure

Then deads, working up to one heavy set of 8 reps

Then 1 arm DB rows, 3 sets, 10-12 reps

Do some pull overs/skull crushers thingies, 3 sets, 12-15 reps

Finish off with some upright rows for the shoulders, 3 sets, 10-12 reps

Takes less than an hour, leaves me feeling pooped and accomplished lol

I have a separate day for arms/shoulders/calves, so no bicep curls after

I too always hated pull-ups..always!

 

[Js118]

Weighted pull ups to failure, hang at bottom for 30 seconds and then try to do one more.

 

[heavyhitter]

I'm not a fan either. Especially when I'm heavy. Puts too much strain in my armpit/tricep insertion area. Feels like an injury waiting to happen

 

[dragonfire101]

Routine #1

T-bar Rows unsupported
Lat Pulldowns
Old style Nautilus Pullover
Hyper-extensions


Routine #2

Bent over Dumbbell row hand supported on on bench
Bench Pullups
Trap Bar Deads
Overhead Stiff-arm Pulldowns

 

[Vision]

Routine #1

T-bar Rows unsupported
Lat Pulldowns
Old style Nautilus Pullover
Hyper-extensions


Routine #2

Bent over Dumbbell row hand supported on on bench
Bench Pullups
Trap Bar Deads
Overhead Stiff-arm Pulldowns

trap bar is the only way I do deads..and hack squats

 

[jasong]

I do meadows rows quite often, great exercise. I've been really focusing on mind muscle connection with slowing the back movements down and holding the contraction instead of throwing weight around. I've developed good traps so paying more attention with my rowing angles now to stimulate my back better.

 

[get it in ya]

did I just read the word "swoldiers"???? sorry but that is embarrassing

 

[Vision]

I do meadows rows quite often, great exercise. I've been really focusing on mind muscle connection with slowing the back movements down and holding the contraction instead of throwing weight around. I've developed good traps so paying more attention with my rowing angles now to stimulate my back better.

just the post I was looking for solid feedback man

 

[dragonfire101]

I do meadows rows quite often, great exercise. I've been really focusing on mind muscle connection with slowing the back movements down and holding the contraction instead of throwing weight around. I've developed good traps so paying more attention with my rowing angles now to stimulate my back better.

Not take anything away from John, but people been doing that Row for years and also using the end of the T Bar to do it. So not sure why its named after him. Its great exercise though!

 

[Vision]

Not take anything away from John, but people been doing that Row for years and also using the end of the T Bar to do it. So not sure why its named after him. Its great exercise though!

I do not have a definitive answer for this one however after seeing it called the meadows, it always had me baffled too because I bumped into many guys in life that said "shit, I thought I was the one that invented this"...

 

[richiec]

1 arm lat pull downs, really squeeze at the bottom. Will do 3-4 sets, feels great.
1 arm Meadow row
1 arm cable row, squeeze hard and stretch good each rep
or
Smith rows, squeeze hard at top and stretch good each rep
DB pull over, will mix up laying across and length of bench

I've noticed my back doing better after this type of routine. Obviously not the same each time, but an idea

 

[richiec]

Not take anything away from John, but people been doing that Row for years and also using the end of the T Bar to do it. So not sure why its named after him. Its great exercise though!

Previous to seeing John do them, I had never seen a single person do them, ever. I'm sure people did, but I don't think it was mainstream. I love em, wish someone would've told me about them years ago

 

[dragonfire101]

Previous to seeing John do them, I had never seen a single person do them, ever. I'm sure people did, but I don't think it was mainstream. I love em, wish someone would've told me about them years ago

I see the hardcore 80's guys doing them at the old school type gyms.

 

[jasong]

Not take anything away from John, but people been doing that Row for years and also using the end of the T Bar to do it. So not sure why its named after him. Its great exercise though!

Yeah he may not have invented it, but maybe popularized it some. I personally didn't see it performed before seeing him do it. There isn't any good bodybuilding gyms where I live though.

Sent from my XT1575 using Tapatalk

 

[PitbullTank]

Back routine-

3 exercises pulling from high, 3 from low
1-3 working sets each exercise
1st exercises of each, 1 set power in 5-8 range logbook beat
2nd exercises, controlled 10-12 reps 2 sets
3rd exercises, 2-3 sets 12-20 reps

Last session exercise selection:
HS underhand grip hi row using the sides for neutral grip
HS low row
Rack chins
Cybex underhand grip low row
HS high row
Meadows rows
Few sets of traps